Crunchy Chickpea-Crusted Cod Sticks with Garlic Parmesan & Lemon Yogurt

These crispy chickpea‑crusted cod sticks marry savory crunch with a creamy lemon‑yogurt dip for a nutrient‑rich meal in just 30 minutes. The protein‑packed fish pairs perfectly with a tangy sauce that keeps the dish light yet satisfying. Whether you’re eating on the go or preparing a family dinner, this recipe delivers both taste and convenience.

Prep Time 15 minutes

Cook Time 20 minutes

Total Time 35 minutes

Servings 4 servings

Ingredients

• - 2 cod fillets (6 oz each)
• - 1 cup canned chickpeas, drained & rinsed
• - 1/4 cup plain Greek yogurt
• - 1/4 cup shredded Parmesan cheese
• - 1 tsp garlic powder
• - 1 tsp lemon zest
• - 1 tsp dried parsley
• - 1 tsp smoked paprika
• - 1/2 tsp salt
• - 1/4 tsp black pepper
• - 1 tbsp lemon juice
• - 1 tsp olive oil
• - 1 tbsp fresh chopped parsley (for garnish)
• - Lemon wedges, for serving

Instructions

1. 1. Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. 2. In a food processor, pulse chickpeas until coarse crumbs form.
3. 3. Transfer chickpea crumbs to a bowl and stir in Greek yogurt, Parmesan, garlic powder, lemon zest, dried parsley, smoked paprika, salt, and pepper until a sticky mixture forms.
4. 4. Pat cod fillets dry with paper towels and cut each into ~3‑inch sticks.
5. 5. Dip each cod stick into the chickpea mixture, pressing to coat firmly and allow excess drip off.
6. 6. Arrange coated sticks on the prepared baking sheet, brushing each side lightly with olive oil.
7. 7. Bake for 12–14 minutes, flipping halfway, until the coating is golden and the fish flakes easily.
8. 8. While the fish bakes, whisk the lemon juice with 1 tbsp Greek yogurt to create a quick lemon‑yogurt dip.
9. 9. Serve hot, garnished with fresh parsley and lemon wedges, and drizzle with the yogurt dip.
10. 10. Enjoy immediately for maximum crunch and freshness.

Chef's Note

Pro tip: If you’re short on time, pre‑measure the chickpea coating and store the fillets dry in the fridge to keep them crisp during baking.

Make-Ahead Tips

Cool to room temperature, then store the baked sticks in an airtight container in the refrigerator for up to 2 days. Reheat in a preheated oven at 375°F (190°C) for 5 minutes before serving.

Substitutions

Replace cod with firm white fish like tilapia or halibut. For a vegetarian version, substitute fish with tofu or tempeh blocks.